Barefoot Running: Separating Facts From Myth

Nice read.

A point of interest: I’ve found that barefoot drills and ball of foot running are excellent ways to treat Achilles tendon and calf disorders. Teaching the individual to release their foot from the ground is the key. In my experience, it is the elongation from mid stance to toe off that causes injury to the calf/Achilles. (Oddly, elliptical trainers are suggested to manage these injuries, which IMO compounds the problem by reproducing the elongation-contraction pattern). A shorter, quicker stride and optimization of the windlass effect quickly resolve pain in most cases. In other words, ball of foot running/training is THE way of treating Achilles tendon/posterior compartment disorders. At least in my practice.

…tangentially related, and very cool:
http://www.youtube.com/watch?v=3Y0BsnTa5RA

Brian,
Great article. As always, you’re right on from a biomechanical and critical thinking standpoint. Thank you for sharing your expertise. In my opinion no one has a better working knowledge of the LE Kinetic chain than you. Thanks, Scott

[...] This post was mentioned on Twitter by Thomas T., Ph.D., BarefootRunning Film. BarefootRunning Film said: The PT Project looks into "Barefoot Running:Separating Facts From Myth" http://bit.ly/aCG8n1 #barefoot [...]

Ned makes a good point, particularly if the tendon is not acutely inflamed. Contemporary research has clearly shown that eccentric training can be extremely valuable in rehabilitation of achilles’ tendinitis/tendinosis. That is what happens with the reverse loading pattern of barefoot running (forefoot first, then heel); you apply an eccentric plyometric load. I also include this aspect of training in my achilles’ rehab, but I advocate an incremental progression of the magnitude and speed of eccentric loading to build the functional threshold of the tendon.

[...] this brief article on the PT Project website by clicking [...]

I’ve been a barefoot runner for nearly 9 years and can attest to the benefits. It was the only thing that resolved a terrible IT Band injury that I couldn’t shake for a year (custom orthotics made it worse). I’ve been injury-free and highly recommend switching to barefoot or minimal shoe training.

Hi Brian, thanks for putting this research in perspective. I run a specialist runners’ clinic at Moti in Bristol UK.
My clients are largely keeping their shoes on!
But, in order to reduce bio-mechanical overuse injury of the knee, shin and tendon Achilles we re-educate client’s gait inline with the barefoot pattern.
In a recent survey of our largely recreational runners, 89% completed their target event of 10km, half & full marathon, having presented unable to train.
Please keep the insights coming!
PhysioJohn

I agree with the principals of barefoot running, though I do not think it is practical for the public at large. I do recommend and encourage the use of running flats (and use them myself) to discourage heel strike in properly trained runners. If a person is willing to perform the drills necessary to change his/her running form, I think he/she will definitely see the benefits.

Thanks for the insight Brian. It’s been many years since I’ve taken your Level 1 & 2 courses. Any chance you will be making your way up to Seattle in 2010-2011?

Robert,

I will be in Seattle in the Fall to teach a 3-day Advnaced (Level 2) Foot Hits Course oct 1-3 and then I will return the following week for a more simplified one-day workshop for Vasyli Medical on October 9. Don’t have the 2011 schedule yet, but will more than likely be back thay way again.

Epic site I’m so glad I stumbled here through my friend’s blog, Going to need to add this one to the blogroll.

Brian,

It has been many years since I took L1 & L2, has much of your info changed and/or do you recommend I take L2 again and/or your 1-day course at Vasyli Medical (in Seattle)?

-Rob

Brian I totaly agree with your article and the comments. There is however a little confusion because the issue is not barefoot running vs running with shoes but forefoot strike running vs heel strike running.
I think all advocates of this new/ancient style should therefore reffer to it as forefoot strike running rather than barefoot running. What do you think?

Jonathan:

Thanks for the note. Forefoot running (i.e. Pose Method, etc) is similar, but not the same, as barefoot. Reduced heel contact (forefoot running) is one of the characteristics observed in barefoot running, but it is not correct to say that they are one and the same. The research I noted was NOT on forefoot running with shoes… it was specifically on barefoot running vs. shod running.
Some of the advocates of barefoot running would argue that the shoe itself it the source of the problem via diminished proprioception and kinesthetic awareness. By that contention, running on your forefoot in shoes will only address part of the ‘problem’.
I certainly agree that some of the benefits being put forth by the barefoot running advocates can be achieved with your shoes on by shortening your stride, reducing heel contact, keeping the shoe as minimal as your biomechanics allow, and increasing turnover (stride rate). Those are the points noted in the second to last paragraph.

Brian
We have some common interests. Let’s make time to talk.
Bruce